If you have decided to implement a keto or ketogenic diet with the aim of losing weight or burning fat, we leave you the best tips to carry it out without neglecting your health.
How to carry out a keto or ketogenic diet preserving the health of the organism
It is key when starting a keto or ketogenic diet to reduce the intake of carbohydrates as much as possible ketogenic diet, which undoubtedly limits the food sources of nutrients in our usual table.
This, added to the process of ketosis that takes place in the body, forces us to recommend adequate planning and the implementation of the following tips so that the keto or ketogenic diet does not harm the health of the body but on the contrary, benefits her:
Always consult a health professional
Although the keto or ketogenic diet does not require the establishment of amounts of food to consume, it is important that it is carried out by a health professional who personalizes the diet and supervises the ketosis process .
The keto diet is not always or for all people advisable. In some cases, ketosis can even get out of control and harm the body. For this reason, we always recommend consulting a health professional before and during the implementation of this alternative.
Eliminate ultra-processed foods from the usual diet
As in any healthy diet, it is advisable to eliminate ultra-processed foods, even if they are suitable for a keto or ketogenic diet.
In order to obtain quality nutrients to carry out the keto diet, we recommend avoiding cold meats, sausages, sauces and other foods of poor nutritional quality that the industry can offer us, even if they are not a source of carbohydrates.
Basing the keto diet on fresh and seasonal foods, as much as possible, is key to obtaining beneficial nutrients for the body.
Choose water as your main drink and consume it in sufficient quantities
Taking care of hydration when we carry out the keto or ketogenic diet is key to preserving the health of the body, since the ketone bodies that we will be producing are eliminated through urine and therefore, to avoid their accumulation, we must guarantee adequate fluid intake.
However, if we want to protect our health, we recommend that water be the main drink and that we consume it in sufficient quantities, avoiding alcoholic beverages that, despite being often suitable for a keto or ketogenic diet, contribute nothing to the health of the body, If not the opposite.
Include food sources of fiber in your dishes
One of the side effects of the keto diet is constipation, a condition that can be prevented if we ensure fiber intake in adequate amounts.
To do this, we recommend going to nuts or seeds that are good sources of fiber and healthy fats, as well as vegetable proteins that are ideal for a keto or ketogenic diet.
Likewise, foods such as avocado or olives that can take place in the keto diet, will offer fiber and other beneficial nutrients for the body.
Incorporate a minimum of low-carb fruits and vegetables
In order to obtain vitamins, minerals and antioxidants that our body needs and from which it can benefit, it is advisable to include a minimum of fruits and vegetables with a low proportion of carbohydrates in the keto diet.
Although most of these foods are limited or prohibited on the keto diet , we can turn to examples such as olives or avocados, sources of vegetable fats and proteins; as well as other ingredients with a low proportion of carbohydrates such as asparagus, artichokes, citrus fruits in small proportions, zucchini, auberges or others.
Accompany your practice with regular exercise
In order to protect health both physically and mentally and emotionally, we recommend accompanying the practice of a keto or ketogenic diet with regular exercise.
This can also be helpful to make the diet more flexible and favor the maintenance of ketosis over time, long-term supervision being always advisable.
With these tips we can ensure that the keto or ketogenic diet protects the health of the body and helps us, at the same time, to lose weight effectively, guaranteeing the ketosis process.